Easy Marinated Tempeh Steaks + How to Cook Tempeh 3 Ways : Watch Learn Eat

These marinated tempeh "steaks" can be grilled, baked or sautéed for an easy meal with a ton of serving options! Made with a simple 5-ingredient marinade, this dish will quickly become one of your go-to recipes for any night of the week!

Prep Time 15

Cook Time 20

Marinating Time 30

JUMP TO RECIPE

two pieces of grilled tempeh steaks on a white platter with some blurred out behind them

Jump to:

Why you'll love this recipe
What is tempeh?
Is tempeh gluten-free?
Where to buy tempeh
Do you marinate tempeh?
How to make this tempeh marinade
Preparing the tempeh
Steaming the tempeh
Marinating the tempeh
How to cook tempeh - 3 ways
What to serve with tempeh
How to enjoy this marinated tempeh
Frequently asked questions
More vegan tempeh recipes
Easy Marinated Tempeh Steaks + How to Cook Tempeh 3 Ways

Close up view of grilled tempeh on a white platter garnished with parsley

Why you'll love this recipe

You'll get three ways to make tempeh using a delicious, flavorful marinade
You only need 5 simple ingredients
Ready in about an hour or so
Flavorful tempeh is a great addition to a vegan diet and easy to use in place of or with tofu recipes

What is tempeh?

To me, tempeh is tofu’s fancy cousin. It’s made from fermented soybeans, you know like how grapes ferment into wine...lol 😉

But seriously, tempeh is a soy-based food that originated in Indonesia. It is made by cooking and fermenting soybeans which are then packed into a firm block. Many brands also add grains and other flavorings.

overhead view of grilled tempeh on white platter garnished with parsley and red pepper flakes

Is tempeh gluten-free?

Not always. The particular variety of tempeh (Lightlife Original) that I used for this recipe is made with organic soybeans, water and organic brown rice.

However, it is important to check ingredient labels as tempeh can be made with other gluten-containing grains such as barley or wheat.

If necessary, due to cross-contamination, your preference may be to use a brand that is certified gluten-free.

Where to buy tempeh

Most traditional supermarkets will carry tempeh; however, you can also buy it at some specialty grocery stores or markets, and even a health food store should have it.

grilled tempeh garnished with parsley on a white platter

Do you marinate tempeh?

Great question. While you could just use tempeh in a different recipe or even enjoy it raw, I find tempeh is the perfect thing to marinate.

It takes on other flavors of your dish so easily, so why not marinate it using your favorite kind of marinade and make a delicious meal out of it? Marinating your raw tempeh is what gives it this delicious flavor.

How to make this tempeh marinade

Use a shallow dish that has a tight fitting lid and that is just big enough to fit the tempeh.

I used a 7.5 x 5 x 1.5 inch rectangular glass Pyrex dish with lid that holds 3 cups (750 ml.) of liquid.

Add tamari, olive oil, rice vinegar, garlic powder and onion powder and whisk with a fork.

If you aren't following a gluten free diet, you can use soy sauce instead of tamari.

Tempeh marinade ingredients whisked together in glass dish with a fork

Preparing the tempeh

Open the package of tempeh.

Remove the tempeh from the package and place it on a cutting board.

Cut the tempeh in half so that you have two square tempeh blocks.

Cut each square diagonally so that you have two sets of two triangles.

tempeh cut into triangles on a cutting board

Steaming the tempeh

For all three cooking methods, the first step is to steam the tempeh.

Steaming the tempeh helps cut back on its bitterness, but doing so also helps it to better absorb the marinade.

I use the steam feature on my rice cooker, but you can use a steamer basket as well.

To steam using your rice cooker, add 1 cup of water to the rice cooker pot.

Then, place the tempeh triangles in the steamer basket.

tempeh triangles added to steamer basket in a rice cooker

Close the lid and press the steam or steam cook button (depending on your brand of rice cooker) and select 10 minutes for the steaming time.

To steam using a steamer basket, boil about 1-2 inches of water in a pot that fits your steamer basket.

Place the tempeh triangles in the basket and carefully place the basket into the pot.

Cover and steam for 10 minutes.

For either method, after steaming, turn off the heat and allow the tempeh to cool for about 5 minutes before removing from the rice cooker or steamer basket.

Marinating the tempeh

Carefully place each triangle into the marinade in the container.

tempeh triangles added to marinade in glass dish

Then carefully flip each piece so that the other side gets covered as well. You can use your hands or gently use a fork to do so.

Then, seal the container with the lid. Hold the container with two hands with your thumbs tightly securing the lid and gently shake up and down and side to side a few times to fully coat the tempeh.

shaking the container to marinate the temeph

Refrigerate for at least 30 minutes. You can flip the tempeh triangles again halfway during marinating, if desired, but it’s not entirely necessary.

How to cook tempeh - 3 ways

1. Grilled Tempeh

Using tongs, carefully place the marinated tempeh triangles on a grill that has been prepared for medium heat cooking.

Spoon or baste whatever marinade is left onto the triangles.

Grill for approximately 5 minutes on each side, carefully flipping with tongs, until heated through and it's a nice golden brown color.

Garnish and serve as desired. We topped ours with fresh chopped parsley and crushed red pepper flakes.

grilled tempeh on a white platter garnished with fresh parsley and red pepper flakes

The grill method is my personal favorite, but baking comes in at a close second.

2. Baked Tempeh

To bake tempeh, preheat your oven to 375° F. Place the marinated tempeh triangles on a baking sheet lined with parchment paper.

Spoon or baste any remaining simple tempeh marinade onto the triangles.

marinated tempeh on a parchment-lined baking sheet

Bake for 10 minutes. Use tongs to carefully flip each triangle, and then return to the oven for another 10 minutes.

Serve as desired. We topped ours with toasted sesame seeds and scallions.

Baked tempeh on a dish garnished with toasted sesame seeds and scallions

3. Sauteed Tempeh

To saute tempeh, heat olive oil over medium-high heat in a nonstick skillet.

Add marinated tempeh triangles to the hot skillet, and spoon on or baste any leftover marinade onto each piece.

Cook on medium-high for approximately 4 minutes per side, using tongs to flip, until browned and heated through.

After cooking and removing from the pan, you can carefully blot the excess oil using paper towels, if desired.

What to serve with tempeh

How to enjoy this marinated tempeh

You can enjoy it as is with your favorite side as mentioned above, but you can also use it in a variety of dishes.

For example, cut up the cooked tempeh and add it to a salad, put it in a wrap with cabbage and some vegan mayo, have it on a roll with tomato and some vegan slaw, put it in a lettuce wrap with toasted peanuts and bean sprouts, for some tasty lettuce wraps, add it to a quinoa bowl with some sauteed veggies such as bell peppers, or add it to a buddha bowl. You can even make some tempeh tacos or vegan tacos.

The options are endless!

Frequently asked questions

Should I steam tempeh before cooking?

Yes, you should prepare the tempeh before marinating it. Cutting it and then steaming the tempeh pieces before marinading it will help break up some of the bitterness that you naturally get from the tempeh and it will help the tempeh easily absorb the easy tempeh marinade we share in this post, or you could use any other tempeh marinade recipes.

How do you remove bitterness from tempeh?

If you're worried about the bitterness that naturally comes from tempeh, I suggest steaming it using the instructions shared above.

Is tempeh healthier than tofu?

Tofu and tempeh are both healthier meat alternatives to use for vegan-friendly recipes. They're both plant-based alternatives that provide a variety of nutrients that your body needs. Tempeh is thought to be slightly healthier as it is less processed than tofu.

Can you eat tempeh raw?

Technically, you can eat tempeh raw, but it tastes much better with a good marinade and then baked, sauteed or grilled. All three different ways bring fantastic flavors to your tempeh slices.

Can you freeze marinated tempeh?

Yes, you can freeze marinated tempeh. You can freeze the marinated tempeh in a freezer safe bag or container for up to 3 months. You don't want to leave it in the freezer any longer than 3 months or it'll get freezer burned and have an unappealing taste. Alternatively, you can freeze the simple marinade separately from the tempeh. Occasionally, freezing tempeh can cause the texture and consistency to change when it has thawed again, so take caution in freezing unless necessary.

Where did tempeh come from?

According to sources, tempeh has been around since the 1800's some time and it came from either Central or East Java, Indonesia.

More vegan tempeh recipes

Print Recipe Pin Save Recipe

5 from 55 votes

Easy Marinated Tempeh Steaks + How to Cook Tempeh 3 Ways

Course Main Course

Cuisine Gluten-Free, Vegan

Keyword vegan, tempeh, vegetarian, gluten free

Prep Time 15

Cook Time 20

Marinating Time 30

Servings -4

Calories 271kcal

Author Sireesha A.

Ingredients

8 oz block of tempeh (check ingredients to ensure gluten-free if needed)
¼ cup gluten-free, reduced sodium tamari (can substitute with soy sauce if you are not gluten-free)
1 tablespoon olive oil (will need more for saute method; see instructions)
1 teaspoon rice vinegar (can substitute with apple cider vinegar)
½ teaspoon garlic powder
½ teaspoon onion powder

Instructions

Cut tempeh into 4 triangles.
Steam tempeh using a rice cooker or steamer basket on the stovetop. To steam using your rice cooker, add 1 cup of water to the rice cooker pot. Then, place the tempeh triangles in the steamer basket. Close the lid and press the steam or steam cook button (depending on your brand of rice cooker) and select 10 minutes for the steaming time. To steam using a steamer basket, boil 1-2 inches of water in a pot that fits your steamer basket. Place the tempeh triangles in the basket and carefully place the basket into the pot. Cover and steam for 10 minutes.
For either method, after steaming, turn off the heat and allow the tempeh to cool for about 5 minutes before removing from the rice cooker or steamer basket.
While tempeh is steaming, make the marinade. Use a shallow container that has a tight fitting lid and that is just big enough to fit the tempeh. I used a 7.5 x 5 x 1.5 inch rectangular glass Pyrex dish with lid that holds 3 cups (750 ml.) of liquid. Add tamari, olive oil, rice vinegar, garlic powder and onion powder, and then whisk together with a fork.
Carefully place each triangle into the marinade in the container. Then, carefully flip each piece so that the other side gets covered as well. You can use your hands or gently use a fork to do so.
Then, seal the container with the lid. Hold the container with two hands with your thumbs tightly securing the lid and gently shake up and down and side to side a few times to fully coat the tempeh.
Refrigerate for at least 30 minutes. You can flip the tempeh triangles again halfway during marinating, if desired, but it’s not entirely necessary.

FOR GRILLED TEMPEH

Using tongs, carefully place the marinated tempeh triangles on a grill that has been prepared for medium heat cooking.
Spoon or baste whatever marinade is left onto the triangles.
Grill for approximately 5 minutes on each side, carefully flipping with tongs, until browned and heated through.

FOR BAKED TEMPEH

To bake tempeh, preheat your oven to 375° F.
Place the marinated tempeh triangles on a parchment-lined baking sheet. Spoon or baste any remaining marinade onto the triangles.
Bake for 10 minutes. Use tongs to carefully flip each triangle, and then return to the oven for another 10 minutes.

FOR SAUTEED TEMPEH

To saute tempeh, heat 2 teaspoons of olive oil over medium-high heat in a nonstick skillet. Use tongs to place the tempeh triangles into the skillet, and spoon on or baste any leftover marinade onto each piece.
Cook on medium-high for approximately 4 minutes per side, carefully using tongs to flip, until browned and heated through.
After cooking and removing from the pan, you can carefully blot the excess oil using paper towels, if desired.

(Please refer to the post above for instructional photographs and other helpful information for this recipe)

Suggested Equipment/Tools

Rice Cooker

Steamer Basket

Notes

Store leftovers covered in the refrigerator for up to 3 days. I find the best way to reheat the tempeh is to slice it up and sauté in vegetable broth for a few minutes until warmed.

The nutrition information shown is an estimate provided by an online nutrition calculator. Accuracy is not guaranteed. Information shown should not be considered a substitute for a professional nutritionist’s advice.

Nutrition calculation is based on this recipe equaling 2 servings, or 2 pieces per person. Nutrition was calculated using Lightlife Original tempeh. Please note that different brands have different nutritional content.

Nutrition

©Watch Learn Eat. All content and images are copyright protected. Recipes and images are not to be used or republished without prior permission. If you adapt this recipe, please re-write the recipe in your own words, and link back to this post for the original recipe.

Comments

5 from 55 votes (47 ratings without comment)